The Checklist for Mum's To Be

At Exhale we hold a very rewarding Prenatal class for Mum’s-to-be.  It is rewarding because it provides Mum’s to be with an opportunity to stretch physically and restore both mentally, physically and emotionally.

Pregnancy is a very exciting time in your life, but it can also be overwhelming with all the information on what you could or should be doing for your baby. Preparing for your baby to arrive doesn’t leave a lot of spare time for yourself, but it is important to make the time during your pregnancy ensure you are looking after yourself.

If you don’t know where to start or only have time for a few small things, start with the following three things to take care of yourself and your baby.

1. Exercise

Exercise during pregnancy offers many benefits both physically and emotionally. Exercise will:

-        Give you more energy

-        Provide a stress relief and increased ability to cope with physical demands of motherhood

-        improve your sleep and management of insomnia

-        prepare you for the physical demands of labour

-        improve your recovery time after labour

-        help you return to your pre-pregnancy fitness and health weight faster

-        improve your back strength which can help manage back pain and strain as your belly grows, and help you maintain your posture.

2. Nutrition

Even if you eat a consistently healthy diet there are some basic tips to help you maintain your health and well-being during pregnancy.

-        Eat fresh! The best source of nutrition is to eat more fruit and vegetables (especially leafy greens) daily. This way you can increase your vitamin and mineral intake to help your baby grow.

-        Eating red and white meat, dairy products and cereals will also help you to meet your important nutritional requirements.

-        It is also important to have three regular meals a day or aim for five to six small/moderate sized meals every day. As they say, breakfast is the most important meal of the day as it will help to restore your body’s blood sugar levels to a healthy range after fasting while sleeping.

-        Reduce your caffeine intake, as this may help you improve your sleeping patterns.

-        Keep healthy snacks on hand, especially in your first trimester, as this can help you to avoid sugary snacks.

3. Rest and relaxation

Practising relaxation sounds like a luxury you cannot afford, but attending Exhale's Prenatal Class will teach you simple tips that can help you to relax during even the busiest of days.  There are many reasons for using relaxation techniques before, during and after pregnancy. Some benefits include:

-        Feeling that you have a better ability to cope with stress  

-        Improves your feelings of well-being

-        Reduces the effect of fatigue and tiredness caused by stress

-        Reduce your aches and pains felt in the body that may be due to increased muscle tension

-        Healthier adrenal system and blood pressure

-        Your baby will gain a more relaxed mum and enjoy the benefits of less physical tension in     the body

-        Reduction of pain and the intensity of contractions during labour.